Bodyweight Blitz 2

No equipment, no problem. This body weight workout can be done anywhere to help maintain your fitness and fat loss goals.

FULL BODY HIIT (30min)

Equipment Needed:

• Yoga Mat

Complete as many reps as possible for each interval set.

Each circuit is 3 rounds back to back. Each round the work and rest times decrease. Once all 3 rounds are completed take a 60 second rest and proceed to the next circuit.

ROUND 1 - 40 SEC WORK / 15 SEC REST
ROUND 2 - 30 SEC WORK / 10 SEC REST
ROUND 3 - 20 SEC WORK / 5 SEC REST

 

CIRCUIT A

1. Burpee
2. Squat Jump
3. Plank Walkout

REST 60 SEC

 

CIRCUIT B

1. Squat Thrust
2. Jumping Jack
3. Push Up with Rotation

REST 60 SEC

 

CIRCUIT C

1. Crab Walk
2. Sprinter Lunge
3. 2 Step Skater

REST 60 SEC

 

FINISHER: Complete all exercises in order, back to back - 20 SEC WORK | 5 SEC REST

1. Burpee
2. Squat Jump
3. Plank Walkout
4. Squat Thrust
5. Jumping Jack
6. Push Up with Rotation
7. Crab Walk
8. Sprinter Lunge
9. 2 Step Skater

Bodyweight Blitz 3

No equipment, no problem. This body weight workout can be done anywhere to help maintain your fitness and fat loss goals.

FULL BODY HIIT (30min)

Equipment Needed:

• Yoga Mat

Complete as many reps as possible for each interval set.

After each round take a 60 second rest and proceed to the next circuit.

 

CIRCUIT

40 SEC WORK | 20 SEC REST | 3-5 ROUNDS

 

1. 180 d squat jumps
2. Shoulder tap
3. Oblique mountain climber
4. Jump lunge no lock out!
5. Walking squat 
6. Half burpee 

60 SEC REST
 

AB FINISHER

20 SEC WORK | 10 SEC REST | 2-4 ROUNDS

 

1. Hip raise
2. V sit 
3. Alt toe touch
4. Hollow hold

30 SEC REST

I don’t think that’s the tissue I need for my issue... I actually do have IBS, is my brain playing a role there? Yes! When people have IBS, they tend to try treat the symptoms that come along with it rather than what it actually is, which is a psychosomatic disease. In english please - this means that it’s caused or inflamed by stress. Well Susan, I can’t just forget about my to-do list. Ahh, but there are things you can do to get yourself on the road to recovery and develop a healthy gut-brain connection.

What’s that you ask? Well I’m sure you’ve all heard of healthy fats and why we need them to tick properly and yadda yadda blah blah blah. This tidbit is important though! What is our brain primarily made out of? Fat. So what does it need to work optimally?

Fat! Oh hello, Bulletproof coffee. Give me allll the fat, please. This is where it all ties together and why eating mindfully is great, but you have to make sure you are actually feeding yourself for the solution and not for the temporary “Will this bloat me or not?” What you put into your body you get out of it. It is so important that you properly feed your body the nutrients and essential fatty acids (that we can’t produce on our own and must consume through our diet) that it needs.

What are my favourite types of fats in my diet? Here’s a list!

• MCT/Bulletproof Brain Octane Oil
• Nut Butter!
• Avocados (I put that sh*t on everything. Seriously, everything.)
• Fatty Fish
• Eggs (For on top of the avocado, on top of the toast. Everything.)
• Olive Oil/Ghee (For dressing and cooking)
• Disclaimer: I’m not a bird so this one isn’t my fave, but if you like it, you eat those nuts and seeds!

Look out for part 2 of this blog, or drop me a direct message if you feel you are effected by any of these issues.

Peace out x

Nikita Hynes-Wall

Email: Nikita@theprojectdxb.com

Social: @Trainwithnikita

The Project DXB Coach